For those that haven't heard of micro-loading before, it simply means adding small increments of iron onto your bar.

And here's the secret sauce…

To unleash micro-loading's magic, you add small chunks of iron onto your bar EVERY SINGLE WORKOUT.

I know what you're thinking: that's impossible, right?

Well, no. It's more than achievable. In fact, for regular guys and gals with less than stellar genetics, it can often be the ONLY way to make surefire gains.

An Experiment

Which brings us to our experiment we talked about last week.

Now, I've been running this for the past year and have seen some excellent results. My goal was to get steadily stronger on just a couple of lifts using the micro-loading method and it worked like a charm.

For example, I chose dumbbell curls and dumbbell overhead presses. My aim? To add up to 1/2 kilo to each lift per workout.

I know. That doesn't sound like much. But bust out your calculator and do the math, and you'll see this adds up to 26kg in a single year -- impressive!

The trick is to keep pushing the envelope a little bit more each time. And if you gauge it just right, you will barely notice each iron increase and will begin to build some real momentum.

Before you know it, you'll soon eclipse weights you used to struggle with as you slowly and steadily increase your strength.


2 Sets of 5

For the purposes of our experiment, we're going to concentrate on two sets of five repetitions. Taking your 10 rep max, I want you to perform 5 reps and then stop. Now, rest for one minute. Then, once your 60 seconds are up, perform as many reps as possible for your second set.

Your goal, in this second set, is to match your first set of 5 reps. In the beginning you will find it easy because you are operating well within your training limits. However, after a few weeks, your second set will start to feel more difficult.

When this happens, it's time to break out the tiny plates!!

But why a second set?

Well, this second set performs a really useful function. Not only does it add some valuable volume to your training, but this second set also serves as a guide to your gains.

What do I mean by that?

Let's say you perform your second set and manage 10 reps in good form. This second number suggests you have plenty of reps "left in the tank" and that you will comfortably hit your target numbers (5) next time.

This is a great place to be.

Alternatively, you may find your second set is a struggle and you barely make your 5 reps. When that happens, you need to add the tiniest bit of iron to your bar that you can find.

So, to recap, here is what a dumbbell curl program might look like:

This means, if you train dumbbell curls and perform 8 reps for your second set, you record the number "8" inside the brackets.

Success!

Next time, your dumbbell curl numbers might look like this:

In the above example, we see you managed to add iron AND hit your rep targets with room to spare (you got 7).

Success again!

You continue in this manner, adding small increments of iron to your bar each workout, week after week and month after month.

Training Tip 1: When making smaller weight increases, try adding a single plate to just one end of your bar. You won't notice any problems with balance, and this way you continue to make gains almost effortlessly.

Training Tip 2: Train your chosen exercise just once per week. If you see your weight increases stall, then reduce your training and/or add extra rest days.

Training Tip 3: Don’t rush this. Even a one repetition weekly increase is significant progress. Canadian strongman Doug Hepburn based his mass and strength training on this trusted principle. Remember, small and steady gains swiftly add up to become BIG gains.


One Year Results

In one year, you can expect to see some huge changes. By significantly increasing your strength in just a couple of exercises, you will experience a cascading, domino effect of influence.

In the same way all boats rise with the tide, you'll witness benefits in other areas, too.

For instance, a stronger overhead press will result in an improved bench press, just as increased numbers in the curl will positively impact your chin-ups.

Keep this kind of progress going for long enough and you'll be amazed at your results.

Sounds fantastical?

Perhaps. Yet the numbers cannot lie. Protocols like this were routinely run by yesteryear's lifting greats where "slow and steady" was the order of the day.

We have covered some of these transformative stories on our site. Tales where regular guys and gals with less than stellar genetics, turned their training around.

Writing in "HARDGAINER" magazine, John Christy told how one of his clients trained for a whole year without missing a single workout. During this time, Christy’s client trained every Wednesday and Saturday like clockwork, and pushed his deadlift from 45 pounds to 300 pounds — and gained 45 pounds of bodyweight!

That's what one whole year of uninterrupted training can do for you. And the secret? Micro-loading.


How Do I Start?

How do you start this? That's easy. You can begin today. All you need are some tiny plates and the patience to add iron to your bar a little and often.

Then, one year from now, review your results and marvel at how far you have come.

Until next time,

Squat for Glory!

Lee

PS. Share your story with us! Please keep in touch with your progress, and I'll post some of your results in my newsletter in the upcoming months.

And for anyone who missed our HARDGAINER newsletter recently, you can now find it on our site below…

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Enjoy!

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